Lesson 1 – Advanced Football
Warm-Up (10 min):
• Dynamic stretches and mobility drills
• Agility ladders, cone drills, and position-specific movement
• Quick reaction or change-of-direction exercises
Skills & Drills (25–30 min):
• Refine fundamentals at game speed
• Position-specific techniques with focus on technique under pressure
• Ball skills, reads, or counters depending on position
Team Drills (15–20 min):
• Controlled scrimmage or situational drills
• Emphasis on communication, spacing, and timing
Conditioning (10 min):
• Sport-specific strength, speed, and agility exercises
Cool Down (5–10 min):
• Stretch, mental review, set goals for next session
Pro Tip: Push for precision under fatigue — simulate real-game intensity to prepare physically and mentally.
Lessons 11+ – Advanced Football
Warm-Up (10 min):
• Dynamic stretches, mobility, and position-specific movement
• Agility ladders, cones, and reaction drills at high speed
Skills & Drills (30–35 min):
• Refine all fundamentals at game intensity
• Advanced position-specific techniques: reads, counters, route combinations, tackling under pressure
• Ball-handling, decision-making, and reaction drills with defensive/live resistance
Team Drills (20–25 min):
• Full-speed scrimmages and situational plays (2-minute drill, red zone, special teams)
• Focus on timing, spacing, communication, and leadership
Conditioning (10–15 min):
• Sport-specific strength, agility, speed, and endurance
Cool Down (5–10 min):
• Stretch, mental review, and goal-setting for next session
Pro Tip: Simulate real-game intensity and fatigue — execution under pressure is key at this stage.
Lessons 4–10 – Advanced Football
Warm-Up (10 min):
• Dynamic stretches, mobility drills
• Agility ladders, cone drills, position-specific movement
Skills & Drills (25–30 min):
• Refine fundamentals under game-speed conditions
• Advanced position-specific techniques: reads, counters, route combinations, tackling form
• Ball-handling, reaction, and decision-making under pressure
Team Drills (20 min):
• Full scrimmages or situational drills (red zone, 2-minute, special teams)
• Focus on communication, spacing, timing, and teamwork
Conditioning (10 min):
• Speed, agility, explosiveness, and sport-specific strength
Cool Down (5–10 min):
• Stretch, mental review, goal-setting for next session
Pro Tip: Emphasize execution under pressure — players should make fast, correct decisions even when tired.
Lessons 2–3 – Advanced Football
Warm-Up (10 min):
• Dynamic stretches, agility ladders, quick feet
• Position-specific movement drills
Skills & Drills (25–30 min):
• Refine fundamentals at full speed
• Position-specific techniques with more complexity (reads, counters, footwork under pressure)
• Ball-handling or route-running with defensive reactions
Team Drills (15–20 min):
• Situational plays: red zone, 2-minute drill, special teams
• Focus on timing, spacing, and communication
Conditioning (10 min):
• Sport-specific strength and agility work
Cool Down (5–10 min):
• Stretch, recap performance, set goals for next session
Pro Tip: Focus on precision under pressure — challenge players with speed and game-like scenarios.